What Is the Best Way to Sleep Like a Baby?

Follow these six techniques for falling asleep like a baby and wake up ready to conquer the day:

1. First thing in the morning, go outdoors and look at the sun. Watch the sunrise with your bare feet on the ground if feasible. This is how your clock (circadian rhythm) is set.
   When your clock is set correctly, you sleep earlier, sleep a bit longer, and wake up with the sun. Opt for sun breaks throughout the day, and have an open window indoors when possible.

2. Block blue light - Blue light tells your body that it is sunlight and inhibits your body's natural melatonin secretion. Wear blue-blocking sunglasses once the sun goes down or for two hours before going to bed.
   Bright non-blue light may also interfere with sleep, so avoid using a red light panel after dark, and if you must, wear blue blockers and only use blue-free bulbs after the sun sets (buy yours below).

3. Make your bedroom dark, cold, and devoid of devices. In addition to blue light, EMFs impede with melatonin production, which is essential to deep, restorative sleep.

4. There is no food. Food in your digestive system impairs sleep and autophagy, your body's cleanse and repair function, 3 hours before bed. It also makes you gain weight.

5. Avoid caffeine beyond noon - everyone is different, and I know people who drink coffee at dinner and say it has no effect on their sleep. For me, I avoid it after midday, and I've been caffeine-free for the past month, which has been an excellent hack. Consider giving up caffeine for a month and seeing how you feel. (It takes 3 weeks to eliminate it from your system.)

6. Avoid stimulus, which includes demanding workouts, watching an action movie or the news, reading a book you can't put down, or doing anything else that activates your sympathetic nervous system. I read non-fiction at night and usually fall asleep after 5-10 pages.